Single-leg bridge for glutes and lower back

The single-leg bridge is a harder version of the glute bridge. You lie on your back, lift one foot off the floor and raise your hips on the other leg. It works the glutes and hips and asks your core to keep your pelvis level. In the Mo app it is a floor exercise of about 50 seconds, 8 reps, and needs only a mat or carpet.

It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and short strength and movement breaks are an easy way to do that.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Lie on your back with your knees bent and one foot lifted off the floor.
Press through the planted heel and lift your hips, keeping them level.
Lower slowly and switch legs halfway.

Dose: about 8 reps, switching legs halfway.

Tip: Keep your pelvis level. If it drops, go back to the two-leg bridge.

Common mistakes

Letting the pelvis tip or drop on the side of the lifted leg. Keep your hips level, or go back to the two-leg bridge.
Arching your lower back to get higher. Lift only as far as you can keep your ribs down and your back neutral.
Rushing the lowering phase. Lower slowly.
Pushing into pain. Ease off or stop.

Easier options

Do the two-leg glute bridge first and move on once your hips stay level.
Lift your hips only a little, and keep the lifted foot close to the floor.
Use fewer reps, and rest between sides.

This matches the Single-Leg Bridge exercise in the Mo app.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

numbness, tingling or weakness in a leg or foot
pain that spreads down a leg
pain that started after an accident, fall or other injury
a hip or knee that locks, gives way or is swollen
pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If the bridge causes sharp pain in your back, hip or knee, stop and ask a professional.

Do this with Mo, a 5-minute guided routine app

Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.

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